Amrap 4'
21 cal bike erg
21 toes to bar
21 front squat 40kg
Rest 4'
Amrap 4'
15 cal bike erg
15 toes to bar
15 Front squat 50kg
Rest 4'
Amrap 4'
9 cal bike erg
9 toes to bar
9 Front squat 60kg

140 min
Hard routine
Warm up for 10 min

1.WL
Heavy 1+1 in Halting clean deadlift + Low hang clean
- 25 35 45 50 55 60 65 67.5 70 kg

2.Metcon
A. 3 rounds, faster each round:
Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
8 squat clean - 40 kg
10 BFB
- Rest 2 min between sets
- Times: 3.17, 3.00, 2.41

B. 4 RFQ:
12 TTB
16 cal bike

3.Strongman
A. 4 rnds:
15 + 15 m yoke carry - 50, 70 70, 70 kg

B. 6 rnds:
15 m sled push on turf - 80 kg

4.Accessory
3 sets:
20 GHDSU
15 bicep curls

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon - 4
Aerobic work - 2, 95 min
Upper body strength - 2
Squat - 1475 kg

Gymnastics
MU -
BMU - 40
BFLY - 125
BCTB -
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2820
Capacity - 113

Back squat heavy 4 + 2x8

HS practice 3 rounds
- wall-facing flutter kicks x10
- wall-facing or normal weight shifts x10
- tuck hs hold x10-20s

Every 3 min x3, round cap 2 min
10 (weighted) cossack squats alt.
10 TTB
30 DU

6x3 OHS

6x3 Back squat

145 min
Warm up for 15 min

1.BFLY/BCTB
- Butterfly CTB practice drills
- Bfly x 40

2.WL
A. Snatch pyramid work
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50
1x2x85 % 47
1x2x92 % 50
1x1x95 % 52
1x1x87 % 48

B. Snatch consistency work
For quality x 3 rounds:
4 Power snatch x 70 % of your power snatch 1 RM > 32 kg
6 Hang squat snatch
8 OHS

3.Back squat
4x80-82.5 % 72
4x84-87.5 % 76
4x87-92 % 80
4x75 % 68
- New set every 3 minutes

4.Accessory
- Not done

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row

5 Rounds for time

15/10 cal Assault bike
10 Burpees